Introduction: Why these techniques work?
When you have an urge to do something, the urge will usually go away by itself after a short time. If you have an urge to scratch a mosquito bite, how long does the itch last if you do nothing? Maybe a few minutes. The same thing happens with urges to engage in a behavior. If you do nothing, the urge will be gone in a few minutes.
The exact amount of time can vary from person to person, but it rarely lasts longer than 20 minutes. (Unless you are exposed to a trigger such as an immodestly dressed person, or if you are purposely fantasizing etc.)
That’s right, if you don’t give in to the urge, you won’t explode, it will eventually get weaker and disappear. The techniques below are about training yourself to withhold from acting on the urge until the urge has passed.
As you practice these techniques for a few weeks, you’ll brain will start unlearning the habit of masturbating and watching porn, and over time, the urges will become less intense and less frequent.
Distract yourself - by doing something else
Make a list of possible distracting activities you can engage in when you have an urge, and add it to your plan. Find something that you think can really distract you. It needs to be something interesting that will grab your attention. Pacing back and forth in the room won’t do the trick...
Since your mind can’t think about 2 things at once, the distraction will redirect your attention away from the urge and into something else. Some examples are calling a friend or family member, playing a game, reading a good book (you might want to reserve a book just for this purpose), exercise, or taking a walk outside.
Be realistic, for some people a sefer can be distracting enough. For others, they’ll need a good (kosher) movie to do the trick. By the time you have an urge, it will be hard to come up with ideas of how to distract yourself. But if you plan in advance exactly what you will do and include them in your plan, you can start a distracting activity the moment you get an urge.
Remembering the pros of abstinence
Sometimes when we have an urge, our thinking becomes blurred, and we can't remember why we decided to quit. To use this technique summarize the list of benefits of staying clean (if you've done a Cost - Benefit Analysis -
CBA, you'll can take the list from there), and keep it handy. Then next time you have an urge, read the list and think about the great benefits you'll gain if you resist the urge.
Delay
Make a commitment that no matter what, you won’t act on an urge right away. Instead you’ll wait at least 20 minutes (or some other amount of time). Hopefully, by then the urge will have passed. If you want to use this technique, decide how many minutes you are ready to wait, and add it to your plan.
Even if you ended up watching porn or mastrubating after 20 minutes, congratulate for at least sticking to your plan! You’re still better off than if you have done it right away. By refusing to gratify yourself instantly, you have strengthened your self-control muscles which is good for your long term success. If this happens repeatedly, try increasing the number of minutes, until you find the amount of time that works best for you. It’s also possible that your urges last longer than usual because your actively focusing on it (e.g. fantasizing about what you’re like to watch). If you notice such a pattern, try to spice up your delay technique to make it more practical, for example instead of just waiting for 20 minutes, commit to do some activity for 20 minutes, like taking a walk.
SMART Recovery has a spin-off technique called Deny & Delay. Here's how they describe it:
Deny & Delay (Don’t give in to the urge) — Remind yourself, repeatedly if necessary, this urge will pass. Refuse to give into it — no matter what! — SMART Handbook
Mindfulness / Surf the Urge
Mindfulness is a very broad area and has been gaining a lot popularity in recent years. For now I'll discus a mindfulness style technique called "Urge Surfing". This technique was first described in Relapse Prevention (1985) p. 10 and p. 241, and has been gaining popularity ever since.The short description below doesn't do justice to the topic, but it's a start...
Just like a surfer knows how to ride a wave without getting hurt, and urge surfer learns how to let an urge come and pass without getting affected. When an urge comes, observe it curiously, as if you are an outside observer. Think to yourself, “Hmm… here comes the urge, I wonder where it came from. It’s not my true desire, the proof is my CBA. It’s just a fleeting urge coming from who-knows-where, like images in a dream…” Keep on observing the urge, noticing how it feels, until it reaches its peak. Then notice how the urge gets weaker and weaker until it disappears. By doing this, you just sit (or lie down) and do nothing when you get an urge. You don’t fight it, and you don’t try to distract yourself. You just observe it until it’s gone.
This technique is very powerful, because all it requires is your mind. Even when you have no way to distract yourself, and don’t have the energy to fight, you can still use the technique. However this technique takes some time to practice. So if you want to include it in your plan, try to practice urge surfing for everyday things until you become good at it. For example, when you feel the urge to eat a 5th cookie at midnight, try to “surf the urge”.
An idea that goes along with this technique is externalizing the urge. Instead of identifying with your urge, view it as a response to some external trigger or situation. Instead of thinking “I need to watch porn right now,'' think “I’m currently experiencing an urge to watch porn”.
If you have access to YouTube (I hope you don't!) you can listen to the following audio clips that can help with a lot with urge surfing. These audios were prepared by Fortify. Search YouTube for "Fortify Urge Surfing Guidance (In The Moment)" and "Fortify Urge Surfing Practice"